10 Ways To Stick To Your Workout Goals

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You’ve made it more than halfway through January. Congratulate yourself for staying on the wagon.

(And if you haven’t – it’s never to late to jump on board!)

1)  Listen to Your Body: 

It’s important to push yourself during a workout regimen – but that doesn’t mean that you should ignore your body’s cues. If you’re sore, consider working a different body part or taking a rest day. If you’re sick, skip the gym and focus on recovery. At the end of the day, your body knows itself – and to do what’s best for your overall health, your whole body needs to be in the conversation.

2) Make a Playlist: 

There’s nothing quite like your favorite workout songs to distract from the pain of a workout or to push you that extra mile. Need help building a list? No problem – websites like Pandora, Spotify and Songza have playlists already compiled for you. If you want to build your own, places like Shape and Fitness Magazine have some great suggestions. And if you’re not into music, check out the website PodcastDirectory and apps like Podcast Addict to find the perfect audio show to keep you entertained.

3) Switch it Up:

Doing any workout day after day gets old after a while. While you’re listening to your body (see tip #1) to discover what will feel best on any given day, consider stepping outside of your comfort zone to try a new workout. It’s actually been proven that Muscle Confusion (or switching up your workout routine) can shock your metabolism into overdrive.

4) Grab a Buddy: 

Finding another person to hold you accountable for working out can be a great motivator to stay active. Pick someone who has similar fitness goals, a similar starting fitness level and just a dash of competetive spirit. By pushing one another to follow through with commitments, you’ll both rev up your fitness game and have fun – together – while doing it. (Need to find a buddy? Check out these 7 tips from Fitness Magazine).

5) Get Selfish: 

When you’ve got a busy, working life, just about anything can threaten to get in the way of your workout. Instead of getting caught up in the hectic swing of your week, skipping workouts and feeling guilty for doing so, set some boundaries for personal time. Drop the kids with the spouse (or a relative), let your boss know you’ll be out of comission and set your phone to Do Not Disturb. Workouts are for you – and demanding time to accomplish them can make you happier and more productive in other aspects of life. You deserve a little slice of paradise.

6) Make it a Habit:

It’s been two weeks since New Years, and if you made fitness a resolution, you might be discovering that after three weeks of setting aside time to workout (see tip #5), it’s novelty has quickly worn out (that doesn’t mean it takes away the fun, though! See tip #3). But that’s a good thing! By making fitness as much a part of your daily routine as brushing your teeth or having a cup of coffee you incorporate it into your schedule and decrease the likelihood that you’ll skip! Soon enough it’ll be so habitual that you won’t even remember the last time you took a week off.

7) Start Slow:

If you’re just jumping into your workout routine, don’t expect to be superman (or woman!) on the first day.  Getting fit takes time – you just have to remember that by working out consistently and prioritizing your health you will get there.

So start off slow and set reasonable goals. If you find that you can walk for 15 minutes straight today, set a goal to try walking 20 minutes next week. After that, consider adding more time, weights or incline to the routine.

You’ll be super-fit before you know it.

8) Don’t Beat Yourself Up: 

We all fall of the wagon ocassionally. And that’s Okay! 

The most important thing to do when you slip on fitness goals is to recognize the situation for what it was, accept that it was okay, and resolve to move past it. Dwelling on mistakes can cause self blame, doubt and helplesness that’s not particularly healthy or productive. Instead, move past the incident and remind yourself that it happens to everyone! You can and you will get fit!

9) Write It Down: 

Writing down your fitness goals and keeping track of your progress can be a great way to keep you going. Not only does putting your workout desires on paper force you to really evaluate why you want to get fit, it can also be a great reminder on the days you’re sore, ready to stop, and can’t remember why you even started working out in the first place. By logging your progress, you’ll build a timeline of your fitness acomplishments – something that can help you evaluate how far you’ve come and motivate you to start over again if you ever do slip a little bit.

10) Love It!

People who stick with exercise are the ones who do it for love. Seriously! If you think all workouts have to be grueling, time consuming and boring, you’re doing the wrong thing! If you hate the gym, join a club team for a sport you love. If you hate sports, try dancing. If you hate running, take a walk! Your weekly 120 minutes of cardiovascular activity can come in any shape or form – so pick one that sounds fun to you and you’re more likely to stick with it!

Bouncing Back: How to Jumpstart Your Fitness Routine

Personal Trainer and Trainee

Ah, the holidays. Lots of time with family and friends. Lots of rest, cooking and food – unfortunately, not a lot of time for exercise.

But now that they’re nearly done, the time is upon those of us who took the last few weeks to slack off (good news – you’re not alone!) to jump back into our workout routines.

We know it’s not always easy – so we’ve collected a few tips that will help you dive right into the new year “glues ‘a burning.”

1 – Start Small

Starting up with the same routine you left off with might be a set up for failure. Instead of bringing down the morale, recognize that you’ve got some progress to make before you’re ready to perform the way you did before your break.

Instead, consider focusing on small goals: do one more pushup than yesterday; walk for five or ten more minutes; maybe boost the incline on the treadmill by a point or two.

Each step is a victory, so don’t get disheartened by comparing your performance to a time in the past – you’ll be back up to speed before you know it. Heck, if you follow the next four tips, you might even end up stronger than you were before.

2 – Plan Ahead 

As you may have experienced over the holiday season, being busy is one of the primary excuses for nixing your workout. Preparing for your workout ahead of time can help you prepare mentally and physically to make that workout a permanent part of your routine.

Plan to workout during quiet times. If your workout can easily be deterred by a busy workload, try planning for a time when there are minimal distractions to worry about – first thing in the morning or immediately after work are a few ideas. Laying out your clothes, planning pre-workout and recovery snacks also helps assure your dedication – and the efficiency – of your workout time.

3 – Recruit a Buddy

Finding a friend to work out with can help keep you accountable to your fitness goals. Find a friend who has a similar schedule who you enjoy working out with. Pick someone who you can challenge you to lift those five extra pounds, or who can talk you through that extra mile. Challenging one another is a fun and fabulous way to get fit.

4 – Pick the Right Reasons 

Working out should be about self improvement, yes, but not all about looks. Focusing on how exercise makes you feel is more important than the physical attributes that come along with it. Focusing on the parts of the workout that make you happy – stress relief, social time, fresh air, etc – can keep you motivated to get back at it day after day, whereas focusing on physical gains can sometimes be slow and disheartening. Ultimately, happiness is a key component of being healthy.

5 – Make it fun!

To stay happy in your fitness routine, pay special attention to which workout sounds fun day after day. Swapping strength training for cardio, indoor walking workouts for the outdoors on days with poor weather, and fun fitness classes for the average grind are a great way to keep yourself motivated. Working out doesn’t have to be – and shouldn’t be – a chore! Check your local parks and recreation calendar or alternative weekly newspaper for fun classes and workout alternatives to spice up your routine.

And don’t forget – Prospecs are a perfect companion for working out and recovering afterward! Regardless of your fitness preferences, we’re here to help you stay healthy and motivated for your next exercise routine.

Best of luck!

Beat the Cold With Indoor Winter Workouts


We know the cold weather can be a deterrant to doing your typical outdoor workout, but maintaining that cardiovascular activity is critical for your overall health – even in the less pleasant months of the year. But never fear! Whether the weather is too cold for a winter walk or you just need something new to jazz up your winter routine, here are a few fun – and indoor – workouts to reach that quota of 150 minutes of cardio per week.

Mall Walking: 

Some malls have a walking program, others just an open floorplan. If you’re not shy about busting a move in public and like to people watch as you jaunt, this might well be the sport for you!

If your mall doesn’t have an organized walking group to attach yourself to, here’s an idea to jumpstart your workout: start by walking around the mall for 5 to 7 minutes at a friendly pace. Do stome stretches if you like – this is your warm up. Afterward, set your clock for 25 minutes and get hustling (the goa is to push your heart rate to a slightly above normal, between 3 and 6 times its resting rate).

For fun:

– Pick a color and see how many times you can spot someone wearing it in your 25 minute walk.

– Build a story about the poeple you see (“See that man with the purple hat? He’s newly arrived from Italy. He’s going to go into that store and meet that lady in the pink shirt. Their first date will be… ” It’s easy once you get started!)

– Window shop!

Water Jogging: 

If you can’t walk, why not climb in a pool!? Walter walking and water jogging are great indoor acivities to burn major calories while mimicking the same walking motion you love.

Water Wallking – Pick a depth where the water is just about up to your waist. Then, making sure you pick up the entire foot from the floor and replace it each time you step down, start pacing from wall to wall. To increase the efficiency of the workout, take big steps, push water away with your shins and swing your arms in a wide motion. For proper form (and maximum calories) keep your back straight and suck in your stomach while you tread!

Water Jogging – This spin on water walking typically happens in the deep end of the pool with the aid of an around-the-waist flotation belt. Once you’ve found a belt that will keep you upright in the water without slipping off, then hop in the pool and just start running! The key is to keep your upper back straight and to work up to 6.5 times your resting rate.

Stair Climbing:

The glute monster. Agony. The stair climb.

Yes, it’s a killer, but climbing stairs is a great way to stay fit indoors when you’re just not ready to brave the weather. At first, stair climbing can be hard. If you find yourself getting too winded to make it for half an hour, try alternating five minutes of stair climb with five minutes of walking on the spot. Once you’ve got the hang of that you can alter you stair cliimb to focus on the muscle burn over the aerobic activity every now and then to switch things up: for strength climbing, try taking two stairs at a time and push through your heel to lift yourself up. Don’t forget to grab the railing if you need it!

Some other alternatives are treamills and walking workout videos!

Happy walking and don’t forget your Prospecs!

Prospecs Shopping Guide: Finding the Fit for You!

Prospecs Power Walk 602's promote proper posture, walking stability and comfort in a lightweight, stylish shoe. Plus, they're a popular option for running recovery!

Want to splurge on a pair of Prospecs for the holidays, but need a suggestionas to which pair would be best?

We’ve got suggestions!

From casuual shoes to walking erformance shoes, here’s a gift guide for your best buy from Prospecs USA.


If you like to walk, it’s time you ditch those running shoes and get some gear designed specifically for the sport. From a supportive, ribbed insole to a no-slip outsole and through layers upon layers of cushiony comfort, Prospecs Power Walks were designed to maximize walking performance, posture and ease. Try a pair: your feet, and your health, will thank you.

If you’re a serious Power Walker: Try the Power 4

Prospecs Power 4 line is  hailed as the “best all around walking shoe,” the Power 4 series is built with the motherload of walking technology. The insoles are built like a miniature skeleton, with 32 ribs protruding from a center “shank” for support. Not only does this create a stable base for a foot to stand on, but the ribs and layers of padding scoop the bottom of the foot to create a suction-like effect, stabilizing every step. A grippy outsole helps prevent slippage, and NASA designed fabric helps regulate foot temperatures to keep you cool when it’s hot, and hot when it’s cold.

If youd describe your walking style as “lightweight and flexible”: Try the Power 5

Prospecs Power 5 series have about half the support of the Power 4 line (only 18 ribs and no “shank”), but this makes them more lightweight and flexible. If you’re a walker with a straight gait, looking for something light and bouncy to keep you shooting down the road, these shoes might just be your best friend. If your posture suffers at all, opt for the heavier and more structured Power 4’s, but if not grab a pair of these puppies and start trekking! As an added bonus, these shoes have an additional level of padding to absorb shock! (Though they’re a bit more narrow than our other picks!)

If you’re searching for the best of both worlds (or you’re usually running): Try the Power 6

Prospecs 6’s are the perfect blend of the two pairs above– with 32 holow moveframe bars, and enough room for any type of foot, they’re perfect for walking with speed and poise. They’re the favorite “recovery” shoe for our runners, since they’ve got enough support to absorb road shock, but still light enough to minimize resistance when walking.


If you never sit still: Try the Power 4.

For all of the same reasons that the Power 4 series makes a good power walking shoe, they’re just as great for standing for lengthy periods of time. If your job requires near endless hours on your feet, Power 4’s are the best bet for you!

If you work in a casual office: 

Try the Cool Walk’s or the Power 6’s – Prospecs USA’s most lightweight and spunky options. Prospecs insole technology make both of these shoes fit like a dream, and they weigh so little that you’ll basically feel like you are in a dream! Not to mention, they come in cool colors like turqoise and pink and blue – perfect for soliciting compliments in that casual workplace!

Casual – 

Prospecs Cool Walk shoes are so lightweight and comfortable you’ll barely know you’re wearing them! Like all Prospecs they’re designed with proper walking in mind – they’ve got a sole technology that promotes straight walking and disperses pressure throughout the sole of the foot – and have added bonuses like a special cushioning insole (that can be removed and replaced inside any shoe), and NASA fabric to regulate heat! Next time you’re thinking of hitting the mall in a regular pair of sneakers, hit the floors with a pair of stride-helping, health–promoting cool walks instead!

And the best news is: during our limited time Black Friday deals, all of these styles are 30% off! Hurry and grab yours while supplies last!

Cool Winter Gear for Cold Weather Walking

Best Fitness Walking Shoe Award

We know how hard it can be to get up for that morning walk on cold winter days. The dark, warm cave of your sheets beckons longingly, begging you to sleep just a little longer instead of getting up to hit that pre-breakfast walking workout. The thought of foggy breath stinging your nose in the cold makes you cringe and tempts you to burrow just a little bit deeper…

But you know that winter is no excuse for being fit and fearless. And once you get out of bed, why not reward your winter resolve by keeping warm?

Check out these cool products that will help you stay cozy and cute on your winter walk (not to mention, they make great gifts!):

Tech Compatible Gloves: 

Just a few years ago, it was impossible to work your smart phone or mp3 player without ripping gloves off and exposing your poor fingers to the cold. Today, there are almost too many choices on the market to choose from! Some that we think might work exceptionally well for sport walking are the Zensah Smart Running gloves which retail at $29.99. Built for movement, these gloves have stretchy and moisture wicking fabric, a palm surface that’s got traction for gripping and gold-tipped fingers for operating a heat sensitive screen — and the suede thumb is designed for wiping your nose! Interested in other brands? Check for yourself at touchscreenglovereviews.com!

 Merino Wool: 

Merino wool is harvested from one of the world’s most ancient sheep (you guessed it – the Merino!). They live in the southern alps of New Zealand and produce an insulating, lightweight and breathable wool that the Icebreaker company uses to produce a line of clothing with the same characteristics! If you’re walking in extreme climates, consider clothing made from merino wool. According to the Icebreaker site, these clothes are “warm in the cold, and cool in the heat,” stink resistant and don’t itch — and if you don’t like the clothes you buy, they  have a 90 day replacement policy! Find their full line of clothes, from underwear to jackets to dresses on their site. 

Heated Insoles:

If your climate is incredibly extreme, you might consider adding extra technology (on top of Prospec’s temperature regulating material) to keep you cozy. In addition to layering up with smart socks (did you see the suggestion for merino right above this?), heated insoles can add a needed extra layer of warm. From disposable inserts, to battery rechargeable ones there are a line of products on the market that can keep your toes from frosting over. Keep in mind that the more insulation you pack in your shoe the less space there will be for your foot!

Ice Grippers:

Adding ice grippers to the outside of your shoe is a good way to relieve some of the fear of slipping that might prevent you from fully enjoying your wintertime walk. Check Amazon.com or this review from runnersworld.com to find the cleats that you think will work best for your specific brand of Prospecs.

Dog Booties:

Is your furry pall your favorite walking companion? Keep them warm, too! Dog booties can keep a puppy from freezing their paws off in the frigid temperature (it also protects from toxic de-icers). Find them at your local pet store or online. A veterinary website suggests that you associate booties (which most dogs probably won’t like!) with treats by giving them goodies while you slip them on, and distracting them with a walk as soon as they’re wearing them. It also suggests that short haired dogs, puppies, small dogs and elderly ones might need to don a doggy-vest for extra protection!

With proper preparation, walking can happen in any season. We hope these products help you stay warm, safe and happy during your wintertime jaunt!

Prospecs on Posture: Standing Straight to Minimize Pain

These shoes are worn out! Time to get some new PROSPECS!

Good posture isn’t just a measure of confidence  — it’s also critical for optimizing physical health.

“Posture” refers to the arrangement of muscles and the skeletal system during all types of movement – walking, sitting, standing, etc. Health experts tout the benefits of proper posture in decreasing succeptability to aches and pains across the body – from the ankles to the knees, pelvis and hips, all the way up the spine.

It starts with your feet:

The way you stand can have a huge effect on spinal alignment (which translates all the way up your spine and affects the entire body), especially if you’re prone to phenomena called pronation (when the foot rolls in) or supination (when the foot rolls out).

Pronation can cause an inward tilt of the knee, throw off the natural alignment of the hip joint and cause the pelvis to tilt forward, causing misalignment in the vertebrae in the back. This can lead to a range of discomforts – from back pain to neck and shoulder pain – and depends heavily on the height of one’s arch (the higher it is, the more likely to pronate).

Supination creates similar aches and pains by forcing the knee to tilt outward and tucking the pelvis back. It can lead to ankle sprains, hammer toes and stress fractures in extreme cases (FootLeveler.com).

If you’ve got unstable posture and have ever checked out the bottom of a pair of your shoes, chances are they’ll be more worn in some parts than others. That’s a sign that you might be putting more pressure on one part of your foot than another – an indication of pronation or supination.

If  you think you’ve got posture issues stemming from a foot problem, check the bottom of your shoes. Is one half of the shoe more visibly worn than the other? If so, chances are your gait is off-kilter and may be causing the troublesome health issues that led you to read this blog post and check the bottom of your shoes in the first place.

The good news is that Prospecs can help.

Prospecs Power Walk shoes are built with proper posture in mind. This means that every style of the Power Walks has built in technology designed to enhance proper foot placement within the shoe (to prevent pronation and supination) and to disperse shock and pressure throughout the sole of the foot.

“Move Frame” cells built into all Power Walk and Trail Walk shoes help prevent side-to-side motions and uneven stepping with the foot by creating a rigid structure under the foot. In the Power Walk series, a heel-cup also grips the back of the foot to prevent wiggling inside of the shoe, and a sole designed for stability helps to evenly spread shock from every step evenly across the foot, preventing a skewed gait and helping to promote proper posture.

At the end of the day, whether you suffer from poor posture or any other health issues perpetuated by walking, wearing PROSPECS , this can translate to total-body pain relief, from the ankles to the knees, hips, back, neck and more!

Building a Perfect Walking Workout

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Indoors and outdoors, on gravel and in grass, from beginner to marathon trainee — walking is great exercise for everybody. Though it can be done just about anywhere  by just about anyone, it shouldn’t be done just about any way.  

To get the most out of a walk, it’s definitely a good idea to follow a specific workout structure. Pace, distance and intensity will vary,  but some things should never change:

Warming Up: 

It can be tempting to skip the preliminary slow stages of a workout and dive right into the challenging part. Why warm up if you’re just going to get going anyway?

Well, there are two main reasons — enhancing performance and preventing injury.

Warming up enhances workout performance by increasing blood flow to major muscles, which allows them to work faster and more efficiently. If you dive right into the workout, you’ll waste the first few minutes of hard work on muscles that aren’t ready to perform, meaning that they’ll burn fewer calories and likely feel sluggish and hesitant – a feeling that can cast a frustrating light on the whole workout and lessen the mental benefits of the work session. For maximum mental and physical bonus, start the first five to ten minutes of your work slowly, then build into your main routine.

More than feeling slow, starting a workout at maximum intensity can cause injury. Building muscle activity slowly prepares them to work hard and keeps your body, and heart, healthy.

Experts at the Mayo Clinic suggest warming up for at least five minutes before starting a walking set. The easiest warm up would include starting your walk at a lower speed than usual, then increasing the pace gradually until your breath starts to ease and you feel “warm.” Then you can start to push yourself. But contrary to popular belief, they suggest that you DON’T STRETCH before an aerobic workout because some studies have actually shown it to decrease performance.

The Set: 

Health experts suggest at least 150 minutes of moderate aerobic activity per week — and walking is a phenomenal way to get that! If you add a walking workout to your weekday routine (a practice that can boost your serotonin and performance levels at work!) that divides out to 40 minutes of exercise (30 minute set + 5 minute warm up + 5 minute cool down) each day.

Workout structure can vary, but to maximize the benefits to your metabolism experts suggest walking (or hiking) with speed intervals. Mixing up pace and intensity creates muscle confusion which keeps your workout from getting stale and tricks your metabolism into staying hyper-active. Not only is it the most effective way to burn fat, but it also keeps you from getting bored with the workout.

To work in intervals, try switching between intense and moderate walking paces after you’ve started your warm-up. Switch speeds every block. Pick a landmark that you’ll power-walk to, then slow down to a moderate speed until you reach another landmark, then pick it up again. The length and intensity of your intervals will of course vary according to each individual’s fitness and endurance levels. You’re the only one who knows whether or not you’re really walking at a fast or moderate pace, so it’s up to you to be true to the effort. Don’t cheat!

For even more work, try taking the deepest breaths possible by filling your lungs and exhaling completely on every breath, engaging your abs by hinging slightly forward from your hips while you walk, bending your elbows and swinging your arms and making sure that your strides are the appropriate length for your body.

For more resources, check out the walking workouts and tips from FitnessMagazine.com.

Of course, don’t be afraid to go above and beyond the required walking time per week! As long as you’re feeling healthy and strong, one more mile of work is one more mile of fun!

The Cool Down: 

The cool down is the easiest part of the workout to skip. Now that you’ve just busted your lungs and legs working hard, you’re ready to sit down on the grass and take a nap — not walk for another five minutes!

Instead, it’s best to drop your heart rate after a workout slowly back to normal — something that can be done easily by walking for five to ten minutes at a moderate pace, getting slower and slower until you’re breathing normally again and are walking at a casual pace. If you stop activity immediately, you run the risk of getting dizzy and light headed while your body fights to get back to normal.

Stretching after exercise can also help boost flexibility and may help prevent soreness and stiffness (the Mayo Clinic says more research is needed for definitive proof). For a reportoire of stretches for walking, check this guide from the American Heart Association.

Once you’e got a workout in mind, check this guide for how to keep motivated, and  how to maximize your calorie burn, too!

Happy, Fit and Healthy Walking!

Featuring Fall: Ten Tips for Wise Trail Hiking in the Fall

Fall Hiking Safety!

Fall foliage can make the even the best summer or springtime hike ten times better.

But depending on where you live, fall hikes can also mean increased risk of vulnerability to the elements.

Though summer’s still on it’s last legs and the cold winds of winter are barely starting to breeze, it’s never too early to start thinking about  best practices for the upcoming season. Here are some good practices to get the most out of your fall hike:

Plan for the Weather: 

Check the forecast!

Packing layers is always a good practice (yes, even with an 80 degree forecast) just in case the nights get cold or the wind picks up, etc.

Even the most experienced hikers can get caught in precarious situations by surprise turns in the weather if they don’t pay attention – so avoid the danger and continue to check the forecast for your route up until the minute you start out on the trail head (find the link to the National Weather Service above!)

But if the forecast predicts rain, sleet or snow, maybe you should rethink your trip. Wet forecasts and cold temperatures create a level of treacherous conditions that can take any hike from fun to bum in no time.

Packing the “Ten Essentials”:

If you live in a part of the country with fickle, unpredictable weather, it’s best to be ready for anything – especially in the fall.  On that note, don’t forget to bring along these ten essential supplies for survival in the event that things don’t go as planned (fingers crossed you won’t need them!):

Map, Compass, Water (and a filter, or materials to boil it with for purification), food, rain gear, extra clothes (layers!), fire building materials, first aid kit, knives, flashlight (and batteries!), sunscreen and glasses.

 Check the Hunting Map: 

Fall is hunting season. Though hunting accidents are rare, it’s best to educate yourself on the hunting practices in the area you’re exploring and take the necessary precautions – just in case.

WhereToHunt.Org has a map of hunting seasons and territories by state.

If you’re planning outdoor activities in a hunting area, consider wearing bright colors (orange is popular), to make you stick out from the environment you’re exploring.

Ask Questions: 

Before heading up to your hiking or camping site, stop at the local store and ask questions about the area. Next, check in with park rangers to get a feel for the mountain or park. And finally, don’t be afraid to ask hikers or campers you meet along the way for words of advice (yes, even for directions!).

Is there anything going on that you don’t know about? Any supplies that most hikers stock up on that you might need to be aware of? How do you contact the rangers if you need help? Where’s their office? Do fellow hikers have any words of advice? Excuse me — but where’s the trail head?

It’s always better to be safe than sorry – and the only way to learn new things is by asking questions.

Invite a Friend: 

Whether you prefer the concept of “The Buddy System” or “Safety-in-Numbers,” it’s common knowledge that outdoor activity (especially in one of the more dangerous seasons) is a good practice. Expect the unexpected and hike with a friend or a hiking group to prevent being stranded alone in case of disaster…

.. in the worst case, at least you won’t be talking to yourself along the way!

And finally, pick your Prospecs wisely: 

Prospecs Power Walk series 4 or 5 are the best choice for walking outdoors – they provide the most support for the walker and therefore protect best against ankle, knee and hip injuries (see Mens and Womens catalogs here). Save the Power 6’s or the Cool Walks for your considerably less-rugged hike around the mall instead.

Happy Hiking!

When to replace your shoes: is it time?

These shoes are worn out! Time to get some new PROSPECS!

The slumped pair of tennis shoes peeking out of your closet seems to crumple even more under your stare, as if it can read your mind:

“I think it’s time for a new pair of shoes.”

Sure, they’re your favorite pair – but of course they understand that everybody’s got to move on at some point, right? You’re just doing what’s best for your health.


If you’ve worn your athletic shoes for more 500 miles, it’s time to get a new pair. 

Most athletic shoes are designed for between 300 to 500 miles a pair before their structure, fabric and support breaks down to the point where they’re no longer effective. Because of the more durable (and yes, more expensive) midsole we use in our shoes, PROSPECS can last for around 500 miles before it’s time to spring for a new pair.

But that’s ONLY if you have a proper gait! Yes, the sole design of prospecs helps to correct your walking style, posture and other consequences of an improper gait, but that happens while you’re already wearing the shoe. If your body is inclined toward pronation(when your feet tilt inward) or supination (feet tilting outward) while you walk, that’s being corrected for by your shoes.

Even though they’re helping guide your step on the outside, certain parts of the shoe will have more pressure on the inside, breaking down fabric and support, and degrading the technology that keeps you walking straight.


So, is it time for YOUR new pair? 

Determining how long your shoes last is easiest using this formula: 

500 ÷ ((miles walked per day x 365)/12) = how many months your shoes will last!

For example, if you walk 5 miles a day, your formula will look like:

500 ÷ ((5 x 365)/12) =x

500 ÷ ((1,825)/12) = x

500 ÷ (152) = 3.28 months

That means you need new shoes every 3 months! 

If you walk for time, plug your rout into GeoDistance.com to figure out how far it is, and then use the formula above!

But really, how many people walk five miles a day? The wearer who only uses PROSPECS for every day use (grocery store, to and from soccer practice, but no walking workouts) should replace their shoes at least once a year, or when common observation tells them it’s time! If that pair of shoes peeking at you from next to the front door looks sad, then they likely ARE! Slouchy shoes that show clear wear of foot patterns on the inside (especially if it looks like one part of your foot is applying more pressure than another), or shoes that feel like they aren’t doing their job should definitely be replaced.

But never fear, we have a wide array for you to choose from! Read all about the benefits of PROSPECS technology here, and click the Men’s and Women’s tab at the top of this page to access our catalogs.

Happy Walking!


Surefire Sizing: making sure the shoe fits!

Prospecs Power Walk 602's promote proper posture, walking stability and comfort in a lightweight, stylish shoe. Plus, they're a popular option for running recovery!

It’s really no surprise that the number one key to comfortable walking gear is in the fit.

If your shoe is too big, your foot is likely to slide around – causing blisters, increasing the strain on your foot as it tries to grip the bottom of the shoe, and causing an  instability in footfalls  that can translate into poor gate and lead to poor posture.

On the other hand, shoes that are too small can pinch the foot, cause tendon and ankle pain, snub toes and even lead to a range of foot sores (including bunions, corns and hammertoes) by forcing bones and joints into uncomfortable positions.

To make sure you’re getting the most out of your shoes, wearing the proper size is critical.

Now, here’s the tricky part: they change.

Most people have one foot bigger than the other (the left, usually). Feet get bigger as you age. Oh – and they can swell up to an entire shoe size when you’re active or working out.

Measuring Your Foot: 

Luckily, the experts know all of this, and have made it easy to get specific foot measurements – if you know you need to, of course.

The best way to go about it is to visit a local shoe store and use the hand tool called a “Brannock Device” (ask at the counter if you can’t find it!). The link above, or the technician in the store, should be able to help you measure your heel-to-toe length and your arch length. If one is larger than the other, use the bigger of the two to pick your shoe size.

If you’re measuring your shoe at home, trace the outline while standing up straight on a piece of paper wearing socks (be sure to measure as close as possible!). Then mark the widest and longest parts of your feet and measure between, using inches. Subtract 3/16 of an inch from the largest foot measurement (your feet might be different) and then use either a mens or women’s chart to determine your size! (<—- hint, hint: follow our links!)

Finding the Proper PROSPECS: 

Like feet, not all PROSPECS are created equal. Yes, they all benefit from a range of enhanced walking-boosting technology, but the size and fit of each shoe is a bit different based on their infrastructure and intended purpose.

In general, keep in mind that:

The Power 4 runs average to wide
The Power 5 runs average to narrow
The Power 6 runs average
Women’s shoes sometimes run about half a size long, and if you’re having trouble deciding between two sizes, we recommend the smaller of the two.
For more sizing help, don’t hesitate to contact customer service at service@prospecs-usa.com!